“Thursday 4.2.2020 + At Home Workout #15 + Virtual Zoom Class @ 9:00 am Thursday + Virtual Zoom Class @ 12:00 pm Friday”

Kevin O’Malley is inviting you to a scheduled Zoom meeting.

Topic: 9:00 am Group Class
Time: Apr 2, 2020 09:00 AM Eastern Time (US and Canada)

Join Zoom Meeting
https://us04web.zoom.us/s/378292573

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Kevin O’Malley is inviting you to a scheduled Zoom meeting.

Topic: Friday Group Class 12 pm
Time: Apr 3, 2020 12:00 PM Eastern Time (US and Canada)

Join Zoom Meeting
https://us04web.zoom.us/s/529233595

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Vagabond Update for the Gym + Closure

(Return Date for Full Services: Tuesday, May 5th Full Schedule)

Dear Vagabonds,
After much consideration and reflection, we have decided to close the gym for a period of two weeks. We have been monitoring the current situation closely and we feel this is the most proactive route to take. 

We all know this will effect us in so many ways and I appreciate your understanding and patience during this uncertain time. We will will do our best to accommodate all of your concerns in timely fashion- do not hesitate to contact me if you have any questions.
I will put out a daily workout and will do a talk each day going over suggestions for workouts and at home workouts. This will help us all stay healthy and active. I will be posted the night before for rules and workout so everyone is in the know.


As always, please feel free to PM, call, or reach out to me if you have any questions or concerns. Thank you for your continued support as we navigate these unknown times together.

At Home Workout #15 + Virtual Workout

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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5 Minutes of the following:
Client Option Warm-Up
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5 Minutes of the following:
100 Meter Run + 10 Air Squats + 5 Burpees + 10 Single Leg Hip Rocks/each side + 10 Walking Lunges(5/each side) + 5 Any Type of Push-Up

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II. Phases Strength + Conditioning of the following:

A. Lifestyle + Fitness + Competition Phase

2 Sets of the following: 

12 Minutes of the following @ Hard Pace of:

50 Jump Rope Singles or 25 Double Unders or 25 High Knees in Place

20 Walking Lunges or Box/Any Object Step-Ups(10/each leg)

10 Leg Raises or Sit-Ups

30 Jump Rope Singles or 20 Double Unders or 15 High Knees in Place

15 Barbell Push Press @ 95/65, 75/45 lbs or DB Push Press or 10 No Push-Up Burpees or Hand Release Push-Ups

5 Front Lean Rest Plank Walk Outs or 25 Second FLR Hold

20 Lateral Hops Over Object(10/each side)

*Rest 4 Minutes between sets*

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